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Philip's UL/ PPL
AUTOPLAY
Bulking
Advanced
Machine strength
Plan Details
The Philip's UL/ PPL routine by PhilNjapa is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
8 Week Cycle Upper/ Lower Power days Pull/ Leg/ Push Hypertrophy days. 8th Week is a Deload week. *Deload by volume not weight. Estimated Workout Duration: 1-1.5 Hrs Ancillary work: - Monday: Extra long distance run Slow pace (30Min +) - Tues: Flat Sprints (10+) - Wed: Yoga/ Deep Stretching -Thurs: Regular distance run Faster pace - Friday: Hill Sprints (6+) - Sunday: Yoga/ Deep Stretching
Routine detail
Day 1
Upper 1
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 5 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Pendlay Rows
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 7 Reps
Day 2
Lower 1
Est. 0 min
8 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Machine Calf Raise
3 Sets x 12 Reps
Hack Squats
2 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Machine Kneeling Leg Curl
2 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Cable Rope Seated Row
2 Sets x 8 Reps
Day 3
Yoga/ Muay Thai/ Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Pull Hypertrophy 1
Est. 0 min
9 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 15 Reps
DB Pullover
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Reverse Preacher Curl
3 Sets x 8 Reps
DB Side Lateral and Front Raises
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Day 5
Lower Body Hypertrophy 1
Est. 0 min
9 exercises
Barbell Deep Squat
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Barbell Hack Squat
2 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 20 Reps
Decline Bench Leg Raise
3 Sets x 12 Reps
Sit-Up
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Kneeling Leg Curl
3 Sets x 15 Reps
Day 6
Push Hypertrophy 1
Est. 0 min
10 exercises
Barbell Military Press
3 Sets x 10 Reps
Face Pull
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Reverse Fly with External Rotation
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Tricep Extension
3 Sets x 12 Reps
Cable Reverse Curl
2 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Cable High Cross-Over
3 Sets x 20 Reps
Day 7
Rest/ Yoga
Est. 0 min
0 exercises
This day is empty
